Agility Training Drills

There
is a difference between quick and fast. Someone that is considered
fast, may not necessarily be quick and vice-versa.

Before we get into agility training, we have to remember
that the 40 yard dash (or 30 meter sprint) is not the only way to assess
an athlete's speed.
There is a difference between quick and fast. Someone that is considered
fast, may not necessarily be quick and vice-versa. The best athletes have
a combination of both quick and fast characteristics and they must train
both. Lateral speed and agility work lays the foundation for any athlete
in any sport.

Lack of coordination is a big problem for many athletes. How many times
have you seen a good athlete stumble when making a simple cut, performing
a new skill, or better yet, try to dance? It happens far too often and
it is all due to lack of coordination. The inability to easily coordinate
movement affects their footwork and their ability to quickly make the moves
that top athletes seem to do naturally. Therefore, no matter what sport
you coach, agility training will help develop the balance, coordination
and timing that will allow athletes to get to the ball or away from the
defender when the game is on the line.

You know that agility training is used to improve foot speed, quickness,
acceleration, changing speeds, cutting, starting/stopping, change of direction,
and reaction, right? Great! But, did you know that agility training aids
in preventing injuries by improving body control through proper movement
mechanics? The benefits of agility training are universal.
Here are some amazing agility training drills:

T-Drill:
Set the cones up to look like a T. The athlete starts at the bottom of the
T (cone #1). Sprint forward 10 yards to cone #2. At the cone side shuffle
left 5 yards to cone #3. Plant at cone #3 and side shuffle 10 yards to cone
#4. Plant again at cone #4 and side shuffle 5 yards back to cone #2. Cut
at cone #2 and sprint back to the beginning to cone #1.

Funnel Drill:
Need 6 cones. The first 2 cones are next to each other 2 yards apart. Place
the cones 3 and 4, 3 yards away form the first 2 and separate them 4 yards
apart. Cones 5 and 6 are going to be 3 yards away from cones 3 and 4, and
they will be separated 6 yards apart. The cones should form a shape of a
funnel.

To start this drill, you should stand in an athletic position in front
of cone #1. On a command of a coach or training partner, laterally shuffle
to cone #2. Touch the top of cone 2 then sprint diagonally to cone #3,
touch, then shuffle to cone #4. Touch cone #4 then sprint diagonally to
cone #5, touch and laterally shuffle to cone #6. Touch cone #6 then sprint
forward 5 yards to the finish line.

Tennis Ball Drop:
A coach or training partner holds a tennis ball shoulder height. When the ball
is released, you must catch the ball before it bounces a second time. The
coach/training partner can change the distance they are standing or change
the height of where they drop the tennis ball.

Figure 8
Place 2 cones 10 yards apart. You can have your athlete start in a variety
of positions (ie. Two-point, 3-point, seated, etc.).
Run a figure eight between the cones, cutting around the outside of the cones.
Really work on dropping down low and get a good cut to turn around the cone
to perform the figure eight.

Square drill
Place 4 cones 10 yards apart in the shape of a square.
Have your athletes start in a variety of different positions. Start with having
them sprint to the first cone, make a sharp cut, shuffle to the next cone,
make a sharp cut, back pedal to the next cone, make a sharp cut, then sprint
through the last cone.

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